Average Sitewide Plank w/ Ball Rollout Time

Average Male Plank w/ Ball Rollout Time

Average Female Plank w/ Ball Rollout Time

How to do Plank w/ Ball Rollout:

Step 1: 20 Seconds Right Hand/20 Seconds Left Hand = 1 Set.

Step 2: Use a basketball or a medicine ball for this exercise.

Step 3: Come to a plank position on one arm with your torso and hips completely flat. With the non grounded arm roll the ball out to the side until your arm is completely extended. Bring it back towards your body, then roll the ball straight forward.

Step 4: Don't allow your body to move when you roll the ball away from your body. If you do this exercise correctly you should be able to place a cup of water on your back and it won't spill. You don't have to actually try this, but the "cup of water test" is a good visualization for how flat your back should remain throughout the exercise.

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Details

plank w/ ball rollout is a calisthenics and pilates
exercise
that primarily targets the abs
...more

plank w/ ball rollout is a calisthenics and pilates
exercise
that primarily targets the abs.

The only plank w/ ball rollout equipment that you really need is the following:
basketball. There are however many different plank w/ ball rollout variations
that you can try out that may require different types of plank w/ ball rollout equipment or may even
require no equipment at all.

Learning proper plank w/ ball rollout form is easy with the step by step
plank w/ ball rollout instructions, plank w/ ball rollout tips,
and the instructional plank w/ ball rollout technique video on this page.
plank w/ ball rollout is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the plank w/ ball rollout video, learn how to do the plank w/ ball rollout,
and then be sure and browse through the plank w/ ball rollout workouts on our
workout plans page!